Comparing Nutrients in 500 calories Golden Delicious Apples VS Frozen Nance

Weight per 500 calories

• Golden Delicious Apples: 877g
• Frozen Nance: 685g

Frozen Nance has 1.3 times more energy per unit of mass than Raw Golden Delicious Apples with skin, which is average in comparison to other foods. Golden Delicious Apples having low energy density.

Discover which food has more nutrients per 500 calories - Golden Delicious Apples or Frozen Nance?

Macros Ratio

	Protein	Fat	Carbs
Golden Delicious Apples	2%	2%	96%
Frozen Nance	3%	13%	84%

Macro Nutrients

	Golden Delicious Apples	Frozen Nance	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	8.2% 7.95g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	89.4% 116g	130g per day for Men 19-50 years
Sugars	121% 88g	78.5% 57g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	74% 53.5g	44.7% 32.4g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 16.4g	% 24.5g	g per day for Men 19-50 years
Sucrose	% 18g	% 0g	g per day for Men 19-50 years
Fiber	55.4% 21g	135% 51.4g	38g per day for Men 19-50 years
Protein	4.4% 2.46g	8.07% 4.52g	56g per day for Men 19-50 years

Vitamins

	Golden Delicious Apples	Frozen Nance	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	3.04% 27.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	8.56% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	9.5% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.15% 0.82mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.4% 0.45mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.58% 26.3μg	13.7% 54.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	704% 634mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.5% 1.58mg	57% 8.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.8μg	68% 81.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Golden Delicious Apples	Frozen Nance	Recommended Dietary Allowance
Calcium	5.26% 52.6mg	31.5% 315mg	1000mg per day for Men 19-50 years
Copper	29.2% 0.26mg	31.2% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14.3% 1.14mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 44mg	32.6% 137mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	74% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.5% 87.7mg	9.8% 68.5mg	700mg per day for Men 19-50 years
Potassium	25.8% 877mg	49% 1671mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5% 2.74μg	55μg per day for Men 19-50 years
Sodium	1.17% 17.5mg	1.37% 20.5mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	20.3% 753g	15% 552g	3700g per day for Men 19-50 years

Golden Delicious Apples VS Frozen Nance Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Golden Delicious Apples or Frozen Nance?

Lets compare vitamin content per 500 calories of Golden Delicious Apples vs Frozen Nance:

• 500 calories of Golden Delicious Apples have 1.5 times more Vitamin B1, 1.8 times more Vitamin B2 and 3.1 times more Vitamin B6 than Frozen Nance.
• While 500 kcal of Frozen Nance contain 2.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2.1 times more Vitamin B9, 5.4 times more Vitamin E and 5.2 times more Vitamin K than Raw Golden Delicious Apples with skin.
• 500 calories of Golden Delicious Apples have insufficient amounts of Vitamin B3 and Vitamin B9
• 500 calories of Frozen Nance have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Raw Golden Delicious Apples with skin as well as Frozen Nance have insufficient amounts of Vitamin A in 500 calories.

Comparing minerals per 500 calories for Golden Delicious Apples vs Frozen Nance:

• 500 calories of Golden Delicious Apples have 1.3 times more Phosphorus and 1.4 times more Water than Frozen Nance.
• While 500 kcal of Frozen Nance contain 6 times more Calcium, 2.3 times more Iron, 3.1 times more Magnesium, 5.5 times more Manganese and 1.9 times more Potassium than Raw Golden Delicious Apples with skin.
• Both Golden Delicious Apples and Frozen Nance contain similar levels of Copper per 500 calories.
• 500 calories of Golden Delicious Apples lack sufficient amounts of Calcium
• 500 calories of Frozen Nance lack sufficient amounts of Phosphorus
• Both Raw Golden Delicious Apples with skin as well as Frozen Nance lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Golden Delicious Apples have 1.5 times more Sugars and 1.7 times more Fructose than Frozen Nance.
• While 500 kcal of Frozen Nance contain 2.4 times more Fiber than Raw Golden Delicious Apples with skin.
• Both Golden Delicious Apples and Frozen Nance offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Golden Delicious Apples with skin as well as Frozen Nance provide inadequate amounts of Protein in 500 calories.